Monday 12.04.17

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Barbell Rows (3x5):
- 60x 10, 110x 9, 150x 8, 200x 7, 240x 6, 290x 5, 5, 5

Supinated Grip Barbell Rows (3x10):
- 240x 10, 10, 10

Ring Rows (3x15 or 45 reps, 30" rings on a a 24" box):
- Subbed Hammer Strength Rows:  90x15, 110x15, 130x15

Upper Back Superset (3x10):
- Overhead Shrugs:  190x 10, 10, 10
- Behind the Back Barbell Shrugs:  290x 10, 10, 10
- Band Face Pulls:  Green Band x 10, 10, 10

Standing DB Curls (3x15):
- 40x 15, 15, 15

EZ Bar Reverse Curls (3x25):
- 50x 23, 223, 23, 6